Savory Mushroom Soup - PCOS-Friendly Recipe
This Savory Mushroom Soup is a PCOS-friendly recipe with 204 calories, 9.69g protein, and 23.79g carbs per serving. Ready in 63 minutes. High in fiber (4.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 g bay leaves (three)
- 1 dash black pepper
- 1 tbsp dried rosemary
- 1 tsp dried sage
- 1 tsp leaves dried thyme
- 1 dash sea salt
- 3 tbsps olive oil
- 7 cups chicken broth
- 4 large carrots, chopped
- 4 stalks medium celery
- 6 cloves garlic, minced
- 10 pieces crimini mushrooms, sliced
- 10 shiitake mushrooms, sliced
- 2 medium onions, chopped
- 3 oz miso
Instructions
- Sauté onions, celery, garlic, herbs over medium heat in a large pot until onion and celery are translucent.
- Add carrots and mushrooms and sauté for another 3 minutes.
- Add broth, miso, bay leaves. Reduce heat and simmer for 20-30 minutes.
- Taste, and season as desired.
- Note: recipe developed by Dr. Jason.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Savory Mushroom Soup contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Savory Mushroom Soup can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Crimini Mushrooms, Miso.
Crimini mushrooms are a tasty way of loading up on vitamins B2. Vitamin B2 plays an integral role in normal thyroid function and metabolism, which is vital for those with PCOS, as those with the disorder also tend to have a thyroid that doesn’t produce sex hormone-binding globulin (SHBG) in sufficient quantities (Reference: http://www.thyroiduk.org.uk/tuk/treatment/vitamins.html). Getting sufficient Vitamin B2 allows androgen and testosterone to be better restrained, preventing them from causing...
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Frequently Asked Questions
Yes, this Savory Mushroom Soup recipe is designed to be PCOS-friendly. At 204 calories per serving with 9.69g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 63 minutes total. Prep time is 30 minutes and cook time is 33 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 204 calories, 9.69g protein (19%), 23.79g carbs, 9.72g fat. Plus 4.5g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Soup. At 204 calories, it fits within typical PCOS meal plan targets for Soup. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Soup
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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